5/5/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Mobility
Twisted Cross
Child’s Pose
Puppy Dog
Downward Facing Dog
Lizard
Half Front Split
Metcon
The Angry Mexican (AMRAP – Reps)
AMRAP in 20 minutes
5 Box Jumps (30/24 in)
5 Handstand Push-Ups
5 Power Cleans (135/95 lb)
5 Single Right Arm Kettlebell Thrusters (53/35)
5 Single Left Arm Kettlebell Thrusters (53/35)
Limited Equipment Option
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
5 Box Jump (if no box lunges each leg)
5 HSPU (if not, do push ups)
5 Power Cleans (bar/kb/db)
5 Single Arm Thruster Right
5 Single Arm Thruster Left
No Equipment Option
Metcon (10 Rounds for time)
Every 3 Min for 30 Min (10rds)
Run 300m at 100% of your 400m PR pace
